sheesh, i think i need 'primal for dummies'---help please?

hi all, i'm suse.
I came here from the hcg forum, where I've lost and kept off 40 lbs this past year.
yay me------------------
but.
in transitioning to primal I find myself stuck--I haven't found a tool to help me learn the foods I should and shouldn't eat.
I get the basics, no sugar or grains but I am a simple girl and need a list or two.
one big poster that says yes eat this and one that says no avoid this would help me a whole lot, lol.

HELP?!
I gained one lb overnight and I suspect the raw coconut bar I found at the health food store is the culprit, as it has coconut sugar.

otherwise I think I am eating properly--what do you think?
breakfast is espresso with heavy whipping cream
lunch was my first attempt at zucchini fritters---shredded zuke and onion bound together with egg and coconut flour and fried in kerrigold butter.
dinner was homemade turkey soup and that darn coconut bar after.

could it be just the coconut? or am I making some big dumbass mistake here somewhere?
also I drink unsweetened weak peach tea by the gallon, i'm very hydrated.

I do weigh myself at the fitness center once a week. I don't have a scale at home. My clothes are fitting better, but I haven't lost any weight according to the scale; therefore, I must be adding muscle. Weighing oneself multiple times a day, or even everyday is counterproductive.

oops. forgot to mention the 4 ozs of parma proccuito I had for afternoon sncak.
it's nitrate, nitrite and sugar free i'm told, but wicked sodium!
thanks folks, I am a-feared!
fwiw when I turned 30 in 1990 and started to gain weight I went right on the American Heart Ass diet and over the next ten years gained 70 lbs!
I was experimented on and I am mad about it---and I intend to succeed permanently now.
thanks for your support, it helps!

thank you so much for that! it's becoming clearer now, thank goodness!
I read last night (or dreamed it) that quinoa is technically a seed and therefore ok in moderation if i'm not reactive to it.
would you agree?
and occasionally I like a cold coconut water--is unsweetened and organic ok for me?
and what about red wine or an occasional beer? dh just bought two cases of heady topper and I may indulge if it ever gets warm enough!

Coconut water is fine. I still drink beer, my fave at the moment is the Kona Brewing Company's Koko Brown - made with coconut, but keep in mind that beer is made from grains and it is my choice to drink it. It's not really approved for the primal lifestyle - Wine is fine...